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The 16/8 Diet And Weight Loss
  • Arati Shah

  • 21, Dec. 2022

The 16/8 Diet And Weight Loss

Intermittent fasting (IF) has gained tremendous popularity over the last few years, with an eating pattern that involves fasting. It essentially focuses on when you eat. IF has been viewed by many as being effective in weight management programs, cardio vascular disease, diabetes, etc. 

Intermittent fasting involves eating during specific hours and then fasting for certain number of hours. This enables your body to be programmed into eating fewer calories which ultimately helps in weight-loss over a period of time. 

There are different methods of IF such as 16/8 diet, 5:2 diet, alternate day fasting (ADF), etc. However, the most common method is the 16/8 method wherein one eats for eight hours and fasts for the remaining 16 hours. But what about water? Well, one can consume water and zero calorie beverages such as black coffee and tea, herbal tea, etc during the 16 hour long fast. When one begins IF, one may fast between dinner & breakfast the next morning which is approximately 12 hours. Post that, the fasting period should be gradually increased to 16 hours with a 8 hour eating window.  

The goal here is to encourage fat burning that happens during short term fasting. Calories need not be particularly restricted but there is weight-loss observed due to the overall reduction in calorie consumption.  


Losing weight with IF can be easy once the following pointers are kept in mind: 

  • Break the night fast with small high nutrient snack and not start straight with a big meal. 

  • Hydration through the day is important as it will keep the body working properly and prevent frequent hunger pangs. 

  • Even though it is said that calorie restriction is not crucial in IF, calorie intake is still important to a weight management program. One should be mindful of what is eaten during the non-fasting period. Large and frequent consumption of fast / processed foods will not be beneficial to fasting. 

  • Make sure to include all food groups in the 8 hour eating window. So, eat a diet comprising of fruits, vegetables, whole grains, healthy fats and proteins for good health. 

  •  Just like any other diet, IF requires consistency and patience. 


While it is a great way for many to knock off the excess calories, one needs to remember that this diet is not for everybody. It cannot be long lasting for many as it can leave a person with headaches, dizziness, fatigue, etc to start with. In fact, it can affect ones social life too. So, weight out the pros and the cons and approach one of the weight loss clinics in Mumbai that can help set a good and healthy IF plan to suit you.